Tigernuts: 10 Reasons Why You Should Snack On This Amazing Nuts


The Tiger nuts are one of nature’s super foods. Although they are called nuts, tiger nuts are actually vegetable – a type of starchy tuber. They are also called chufa, nut grass, or yellow nutsedge.

Oxford University recently discovered that tiger nuts played a key nutritional role in human’s  evolution from pre-human to human. So tiger nuts are as old as human. People in North Africa and Spain have been snacking on tiger nuts for centuries

Tiger nuts were a highly valued food in ancient Egypt. Interestingly, there is ancient Egyptian art depicting the careful sorting of Tiger nuts.

Also See: 10 Amazing Health Benefits Of Eating Groundnuts


Here Are Health Reasons You Should Be Consuming More Tigernuts

It’s Allergen Free – Tiger nut allergies are probably one of the rarest food allergies ever. Since they are a tuber, tiger nuts are completely soy, dairy, grain, nut, seed (etc, etc.) free so you don’t have to be scared of allergies at all.

Rich In Fibre – Tiger nuts are very rich in dietary fibre. Over 30% of tiger nuts are fibre and that’s more than the fibre content of oats, bran and most vegetables and fruits. We all need fibre to keep our digestive system in good working order. It also aids weight loss, by making you feel fuller for longer.

Good source Of magnesium –  Asides being rich in fibre, Tiger nuts are also a good natural source of magnesium, which is needed by the body to help with muscle and nerve function and for the proper functioning of the immune system. Magnesium also helps to regulate the heartbeat and maintain healthy blood pressure levels.

Resistant Starch – Tigernuts are the highest whole food source of a unique type of fiber called resistant starch. Resistant starch is a highly beneficial prebiotic, which means it feeds the good bacteria in your digestive tract.

Resistant starch has been a hot topic lately in the health world as more and more research shows the unique benefits of this plant fiber. For example, research indicates that resistant starch could be a powerful component in preventing and/or addressing diabetes and obesity.

One thing to keep in mind, however, is that introducing resistant starch for the first time may produce some symptoms of a shift in gut flora. You may wish to introduce tiger nuts gradually and see if you experience symptoms such as gas or bloating. If you do, slowly but consistently increase the number of tiger nuts starting at just one or two a day.

Tigernuts Help In Controlling Blood Pressure –  Another one of wonderful health benefits of tigernuts is that the nuts are high in amino acids, especially one called arginine, which has been shown to be beneficial to those suffering from high blood pressure. Arginine has been clinically proven to reduce blood pressure.

Tigernuts Can Fight Malnutrition – Tigernuts are so packed with nutritional goodness that they are being considered as an alternative staple food in some developing countries. A study in Egypt found that tiger nuts are more nutritious and less expensive than some other staple foods.

Contains Healthy Fats – Unlike other starchy vegetable tubers such as potatoes, tigernuts are a good source of healthful fats. Tigernuts have a fatty acid composition similar to olive oil, with the fat composition being about 73% monounsaturated fat, 18% saturated fat and 9% polyunsaturated fat (source). The lower percentage of polyunsaturated fat, which can be highly inflammatory, in contrast to the specific monounsaturated and saturated fats (both nourishing, non-inflammatory types of fat) makes a healthy fat profile.

Rich In Vitamin E –  Tigernuts are also a good source of the antioxidant, Vitamin E, which helps to protect against the damage caused by free radicals in the body. By protecting the body against free radicals, Vitamin E can help prevent both cancer and coronary diseases, as well as slow down the onset of the signs of ageing.

Cow Milk Substitute –  Tigernut milk contains no lactose but plenty of calcium, so it makes a great alternative to cow’s milk, for people who are lactose intolerant.

Good Source Of Protein –  Protein is a vital ingredient used in the building of muscle, skin and bone, and tigernuts provide a rich source of protein. Tigernuts are in fact one the best, non-meat, sources of protein that there is.

tigernuts milk

Besides eating them whole, you can also prepare a traditional beverage called Horchata with tiger nuts. After soaking, the tiger nuts over night,   blended with water and a dash of sweetener to create a creamy and dairy-free drink.

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The Unsweetened version is just tiger nuts and filtered water. The Original gets a touch of sweetness from organic dates.